Behind-the-Neck Lat Pulldown
Sit at a lat pulldown station and take a wide pronated grip on the long bar. Secure your thighs under the pads and keep your torso upright with a slight forward head tilt. Pull the bar down behind your head toward the base of your neck, driving your elbows straight down and squeezing your upper back. Control the bar back up to full extension. Use a lighter load and a controlled tempo, since this variation places extra demand on the shoulders.
How it is executed
- Sit at a lat pulldown station and take a wide pronated grip on the long bar.
- Secure your thighs under the pads and keep your torso upright with a slight forward head tilt.
- Pull the bar down behind your head toward the base of your neck, driving your elbows straight down and squeezing your upper back.
- Control the bar back up to full extension.
- Use a lighter load and a controlled tempo, since this variation places extra demand on the shoulders.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Cable
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
